How to take care of your thyroid with diet?
Reminder: What is the thyroid?
The thyroid is an endocrine gland
The thyroid gland is a small, butterfly-shaped endocrine gland, weighing approximately 20 grams, located at the base of the neck. Among other things, it synthesizes thyroid hormones (T3 - triiodothyronine and T4 - thyroxine) which control the body's basal metabolism. Thyroid hormones are essential for regulating bodily functions and metabolism.
The thyroid gland plays a role in regulating metabolism
The thyroid gland plays a role in modulating basal metabolism via T3 and T4. It contributes to maintaining body temperature, reflexes, growth, and muscle strength. The thyroid hormones T3 and T4 control basal metabolism, that is, resting energy expenditure. Resting energy expenditure is linked to maintaining vital functions; simply put, it's the energy expended relative to the body's minimum operating level, much like an engine idling.
The thyroid may malfunction: alterations in thyroid function
The thyroid, like other organs in our body, can malfunction and lead to disorders. The most well-known of these disorders are hypothyroidism (insufficient thyroid hormones) and hyperthyroidism (excess thyroid hormones), sometimes accompanied by a goiter (enlargement of the thyroid gland).
What does the thyroid need to function properly?
Thyroid metabolism requires essential nutrients . These nutrients, obtained through diet, are essential for the proper synthesis of thyroid hormones and are therefore necessary to maintain a state of euthyroidism (i.e., to have "the right balance of thyroid hormones").
Among the nutrients found in food that the thyroid needs for the synthesis of thyroid hormones are:
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Selenium . It is a component of selenoproteins (selenium-containing proteins) found in the thyroid gland. Selenium deficiencies are linked to thyroid disorders, and selenium supplementation improves their status.
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Iodine is an essential component of thyroid hormones. Iodine intake is crucial, and a deficiency leads to decreased hormone production, resulting in subclinical hypothyroidism. Nutritional iodine deficiency also impacts fetal development during pregnancy, particularly brain development. Iodine deficiency is the origin of the term "cretinism in the Alps"; in the past, mountain dwellers were often iodine deficient, resulting in hypothyroidism and intellectual disability in children. Nowadays, salt is artificially iodized (it must be labeled "iodized salt") to ensure iodine intake for the entire population. Conversely, while iodine deficiency is detrimental to thyroid function, an excess is equally harmful and also causes hypothyroidism. Reminder: Iodine allergy does not exist (it is an allergy to certain compounds that "carry" iodine and not to iodine itself) and it is essential to consume iodine!
To ensure proper thyroid function, the intake of other nutrients through diet must be optimal, in particular:
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Tyrosine
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Zinc
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B vitamins
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Iron
What are the best foods for the thyroid?
To ensure optimal thyroid function and prevent hypothyroidism, it's important to consume foods that provide the essential nutrients for thyroid hormone synthesis. These include foods containing iodine and/or selenium.
Consume foods rich in iodine
Iodine is essential for thyroid hormones; it is a key component of them. Without iodine, the thyroid gland is unable to synthesize the T3 and T4 hormones, so it is necessary to consume iodine-rich foods. In adults, the daily iodine requirement is 150 µg, increasing to 200 µg during pregnancy and breastfeeding. During and before pregnancy, it is crucial to ensure adequate iodine intake, as iodine deficiency can lead to mental abnormalities and psychomotor disorders.
While an iodine deficiency is harmful, an excess is also harmful and can lead to a problem in thyroid metabolism.
In France, you can find table salt enriched with iodine (iodized salt), it is a public health measure to contribute to iodine intake.
The foods richest in iodine are:
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Seaweeds such as kelp (or Breton kombu: the best source of iodine), samphire, kombu, wakame, and nori seaweed are by far the richest sources of iodine.
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Seafood
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Cod liver
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Salmon or cod roe
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Fish such as Haddock, Cod, Whiting, Tuna
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To a lesser extent: eggs, dairy products and cereals
Consume foods that contain selenium
The thyroid's selenoproteins require selenium to function. Therefore, it's essential to consume selenium-rich foods and avoid any deficiency to ensure optimal effectiveness. ANSES (the French Agency for Food, Environmental and Occupational Health & Safety) considers 70 µg/day of selenium sufficient for adults and pregnant women. For breastfeeding women, this requirement increases to 85 µg/day.
Note: Selenium is important for the metabolism of thyroid hormones, but also for antioxidant defenses. It is also a chelator of heavy metals.
The foods richest in selenium are:
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Royal kombu
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Fish such as monkfish, grenadier, tuna, mullet, cod, mackerel, pollock
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Offal: livers and kidneys
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Brazil nuts
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The eggs
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Crustaceans such as crabs or crayfish
Ensure you have a sufficient intake of zinc.
Zinc is also important for the synthesis of thyroid hormones, so it's crucial to avoid a deficiency. The recommended daily intake is around 10 mg for adults, but this can be significantly increased depending on the consumption of phytates (compounds found in legumes and grains that decrease zinc absorption).
The foods richest in zinc are:
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Oysters
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Wheat germ
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Crab, lobster
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Beef
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Nutritional yeast
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wheat bran
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Sesame
What is a goitrogenic food?
A goitrogenic diet contains foods that can lead to the formation of a goiter. This effect is due to decreased iodine absorption or increased urinary excretion, resulting in an iodine deficiency. The body's need for iodine is therefore no longer met. This deficiency impairs the proper functioning of the thyroid gland. This can lead to thyroid dysfunction, resulting in decreased hormone production and the development of hypothyroidism and its associated symptoms.
What goitrogenic foods should be avoided for proper thyroid function?
We are often asked the question, "What foods should I avoid if I have hypothyroidism?" Indeed, there are foods that can lead to thyroid dysfunction by reducing the amount of available iodine.
For optimal thyroid function, especially in cases of mild hypothyroidism, the following should be avoided:
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Brussels sprouts
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Cauliflower
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Kale
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Broccoli
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The turnip
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The radish
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Horseradish
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Mustard seeds
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Millet
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The sweet potato
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Cassava
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Soybeans
Regarding cruciferous vegetables (cabbage), cooking them helps to eliminate or reduce their goitrogenic effects.
It is also advisable to avoid simple sugars and foods with a high glycemic index.
The role of dietary supplements for the thyroid
It is possible to provide the right nutrients —the building blocks necessary for proper thyroid function—in sufficient quantities through dietary supplements. Dietary supplements allow you to target nutrients that are lacking in certain diets and correct their intake. There are also dietary supplements specifically formulated to provide what is necessary for thyroid function.
This is the choice we made at Phytocea .
At Phytocea, we have created a special thyroid supplement: Thyro. Thyro is a dietary supplement that provides a natural source of iodine (the iodine in Thyro is of plant origin, derived from the seaweed "Laminaria digitata," naturally rich in potassium iodide) , selenium , tyrosine , zinc , iron , and vitamins B and E. In Thyro, we have incorporated Guggul for its thyroid-regulating properties and its ability to facilitate iodine absorption (Guggul has long been used in Ayurvedic medicine for its high guggulsterone content) . Thyro is an ideal supplement for the thyroid; it is particularly useful in cases of limited iodine intake, but its comprehensive composition also supports many other bodily functions.
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Sources
Nutritional reference values for vitamins and minerals
Iodine: Functions, food sources, and nutritional needs
Nutritional composition table of foods
HAS guidelines for hypothyroidism
HAS guidelines for subclinical hypothyroidism
HAS guidelines for hyperthyroidism
